For a long time, I struggled with the idea of balance—wanting to get things done, improve, and push forward, but also feeling like if I wasn’t working hard enough to break a sweat, it wasn’t worth my time.
If I’m going to spend ten minutes doing something, it better be intense, right? Otherwise, what’s the point? But the truth is, that kind of thinking can hold dancers back, especially when it comes to correcting ballet technique and preventing dance injuries.
Ballet class alone isn’t enough to fix our imbalances or the little compensations our bodies develop over time. Research has shown that dancers benefit from targeted corrective exercises that address weaknesses and improve neuromuscular control.¹ The problem is, many of us assume that supplemental training has to match the intensity of our classes—hours of sweating, jumping, and pushing through fatigue. But in reality, correcting technique deficits isn’t always about hard muscular work.² Sometimes, it’s about reprogramming the nervous system to fire the right muscles at the right time.
For example, if you struggle with a clean double pirouette, it might not be because you’re lacking effort —it could be because your body isn’t recruiting the right muscles in sequence. That kind of issue isn’t solved by just working harder. Instead, it takes intentional, targeted exercises to teach your nervous system to activate the correct muscles at the right moment.³
And no, that doesn’t mean you’ll always feel exhausted after doing them—but that doesn’t mean they’re not working!
A study on neuromuscular training in dancers found that programs focusing on motor control and stability significantly reduced injury rates and improved movement efficiency.⁴ Another review on injury prevention in ballet showed that structured corrective exercise programs (Like ones found in the Veronica K Platform) helped dancers build better alignment and longevity in their careers.⁵ So while it might feel counterintuitive to spend ten minutes at the kitchen counter doing simple, non-weighted exercises, those small efforts add up over time.
That’s exactly why I created my mini-routine for dancers to do at the counter or kitchen sink—because I know how hard it is to stay consistent with extra training, especially when it feels like you’re not doing enough. But trust me, even a little bit of the right work can make a huge difference. My approach with the Veronica K Method™ isn’t about turning dancers into Olympic-level athletes; it’s about addressing the compensations that are stopping you from progressing in your technique and making sure you stay injury-free long-term, not just chasing short-term quick fixes.
So the next time you think, “If I can’t get a full hour of hard training in, I might as well not do anything,” remind yourself that small, consistent efforts matter. Even a few minutes of targeted, corrective training can help improve technique and prevent injuries over time.
If you’re looking for structured six-week programs focused on extensions, turnout, foot and ankle strength, and more, check out my Corrective Exercise Plan Unlimited platform. And if you need restorative recovery techniques to help you bounce back after long studio days, my Dancer Resilience Program™ is for you.
And Seniors Ballet Dancers—get ready! Your very own platform launches April 1st, designed specifically to improve posture, mobility, balance, and keep you thriving at any age. Want to chat with me about your training? Email me anytime at info@veronicakballet.com.
References
Skwiot M, Śliwiński Z, Żurawski A, Śliwiński G. Effectiveness of physiotherapy interventions for injury in ballet dancers: A systematic review. PLoS One. 2021;16(6):e0253437. doi:10.1371/journal.pone.0253437.
Long KL, Milidonis MK, Simas V, et al. The impact of dance-specific neuromuscular conditioning and injury prevention training on motor control, stability, balance, function, and injury in professional and pre-professional ballet dancers. Int J Sports Phys Ther. 2020;15(4):600-607. doi:10.26603/ijspt20200600.
Kolokythas N, Berckmans K, Imeraj L, et al. Neuromuscular training in pre-professional ballet dancers: A randomized controlled trial. Med Probl Perform Art. 2022;37(1):1-8. doi:10.21091/mppa.2022.1001.
Ekegren CL, Quested R, Brodrick A. Injuries in pre-professional ballet dancers: Incidence, characteristics, and consequences. J Sci Med Sport. 2014;17(3):271-275. doi:10.1016/j.jsams.2013.07.013.
Koutedakis Y, Owolabi EO, Apostolos S, et al. The past, present and future of injury prevention in dance. BMJ Open Sport Exerc Med. 2021;7(1):e001127. doi:10.1136/bmjsem-2021-001127.
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